OTHER than medication, one of the solutions for sleepless nights can be food. Some bedtime snacks can help people calm down and get to sleep.

One of the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins. Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.

A trick to obtain natural tryptophan is to combine foods that have some tryptophan with ample carbohydrate. That??s because in order for insomnia-breaking tryptophan to work, it has to make its way to the brain.

Unfortunately, all amino acids compete for transport to the brain. When you add carbohydrates, they cause the release of insulin, which takes the competing amino acids and incorporates them into musclebut leaves tryptophan alone, so it can make its way to the brain, be converted to serotonin and cause tiredness.

Serotonin-producing bedtime snacks should be no more than 200 calories and should be eaten at least 30 minutes before going to bed. Here are a few ideas for bedtime snacks:

(SD-Agencies)

Bedtime snacks for

adults

- 170-225g container of non-fat, flavored yogurt topped with 2 tablespoons of low-fat granola cereal

-  Sliced apple with 1-2 teaspoons natural peanut butter

- 3 cups low-fat popcorn C sprinkled with optional 2 tablespoons parmesan cheese

Bedtime snacks for

teens

-  One cup healthy cereal with skim milk

-  Scoop of vanilla or strawberry low-fat ice cream

Bedtime snacks for

children

-  1/2 cup low-fat vanilla pudding

-  1/2 banana with 1-2 teaspoons peanut butter

-  One cup skim milk with a bunch of grapes (or other fruit)